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smokemOffline
Post subject: Healthy Eating Thread - Info 4 U  PostPosted: Jan 14, 2011 - 03:07 PM



Joined: May 07, 2008
Posts: 1321
Location: Jamestown, NC
Status: Offline
ON THE ROAD
If you're one of those guys who consume more meals behind the wheel of a car than you do at the head of the table, we can help you arrive safe and skinny. Here's the best stuff we found when we vetted the restaurant-chain gang and scouted around the generic eateries you'll find in any town.

At the Sandwich Shop
STRATEGY: Opt for whole-wheat bread. Go easy on the cheese, heavy on the vegetables and lean meats (turkey, ham, roast beef).


Schlotzsky's Deli

EAT THIS:

Dijon Chicken Sandwich (small)
329 calories, 4 grams (g) fat (saturated-fat content not available), 1,456 milligrams (mg) sodium

Fresh Fruit Salad (small)
86 calories, 1 g fat (saturated fat n/a), 22 mg sodium

NOT THAT:

The Original Sandwich (small)
525 calories, 24 g fat (saturated fat n/a), 1,781 mg sodium


Subway

EAT THIS:

6-Inch Roast-Beef Sub
290 calories, 5 g fat (2 g saturated), 910 mg sodium

Oatmeal-Raisin Cookie
200 calories, 8 g fat (2.5 g saturated), 170 mg sodium

NOT THAT:

Meatball Marinara Sub with Provolone Cheese
550 calories, 26 g fat (13 g saturated), 1,305 mg sodium
At the Fast-Food Joint
STRATEGY: Beware special sauces and creamy dips. Likewise, inspect your salad; at some burger joints, they're worse than the burgers. And above all, don't fall for combo meals, which add cost, trans fats, and liquid obesity (high-fructose corn syrup).


Chick-Fil-A

EAT THIS:

Chargrilled Chicken Sandwich
270 calories, 3.5 g fat (1 g saturated), 940 mg sodium

Carrot-Raisin Salad
170 calories, 6 g fat (1 g saturated), 110 mg sodium

NOT THAT:

Chicken Deluxe Sandwich (fried)
420 calories, 16 g fat (3.5 g saturated), 1,300 mg sodium

Small Waffle Fries
280 calories, 14 g fat (5 g saturated), 105 mg sodium


McDonald's

EAT THIS:

Chicken McGrill
400 calories, 16 g fat (3 g saturated), 1,010 mg sodium

Side Salad with Low-Fat Balsamic Vinaigrette
55 calories, 3 g fat (0 g saturated), 740 mg sodium

NOT THAT:

Bacon Ranch Salad with Crispy Chicken (includes dressing)
520 calories, 31 g fat (8 g saturated), 1,560 mg sodium


Wendy's

EAT THIS:

Chili (small)
200 calories, 5 g fat (2 g saturated), 870 mg sodium

Baked Potato with Sour Cream
340 calories, 6 g fat (3.5 g saturated), 40 mg sodium

NOT THAT:

Spicy Chicken Fillet Sandwich
510 calories, 19 g fat (3.5 g saturated), 1,480 mg sodium
At the Diner (7 a.m.)
STRATEGY: Eggs are a potent Powerfood. So regardless of which greasy spoon you're at, start your day with plain eggs, whole-wheat toast, and lean grilled meat.

EAT THIS:

2 poached eggs
148 calories, 10 g fat (3 g saturated), 295 mg sodium

Plain wheat toast
per slice: 128 calories, 2.5 g fat (0 g saturated), 160 mg sodium

1 slice Canadian bacon
44 calories, 2 g fat (1 g saturated), 365 mg sodium

NOT THAT:

Western omelet
520 calories, 39 g fat (13 g saturated), 1,280 mg sodium

Plain biscuit
280 calories, 12 g fat (3 g saturated), 760 mg sodium

2 sausage links
250 calories, 22 g fat (6 g saturated), 370 mg sodium
EAT THIS:

Minestrone (1 cup)
100 calories, 1 g fat (0 g saturated), 610 mg sodium

Chicken Marsala
460 calories, 25 g fat (7 g saturated), 790 mg sodium

NOT THAT:

Antipasto (half order)
315 calories, 24 g fat (8 g saturated), 1,480 mg sodium

Lasagna
960 calories, 53 g fat (21 g saturated), 2,060 mg sodium
At the Sports Bar
STRATEGY: Order before alcohol impairs your judgment.

EAT THIS:

Salted nuts (per ounce)
168 calories, 15 g fat (2 g saturated), 190 mg sodium

Or

Plain buffalo wings (half order)
350 calories, 24 g fat (8 g saturated), 510 mg sodium

NOT THAT:

Cheese fries with ranch dressing (1 cup)
750 calories, 54 g fat (23 g saturated), 1,225 mg sodium

Or

Stuffed potato skins with sour cream (4 skins)
630 calories, 48 g fat (24 g saturated), 650 mg sodium
At the Mexican Restaurant
STRATEGY: Mexican restaurants can be good places to get vegetables, like the pile of grilled onions and peppers that comes with an order of fajitas. Just be careful of extra cheeses and refried beans, which are packed with fat.

EAT THIS:

12 chips with salsa (2 ounces)
340 calories, 17 g fat (3 g saturated), 410 mg sodium

Chicken fajitas with lettuce and pico de gallo 850 calories, 30 g fat (6 g saturated), 2,100 mg sodium

Side of stewed black, kidney, or pinto beans
120 calories, 2 g fat (0 g saturated), 400 mg sodium

NOT THAT:

12 chips with queso dip (2 ounces)
440 calories, 25 g fat (7 g saturated), 920 mg sodium

Chicken chimichanga
1,100 calories, 50 g fat (15 g saturated), 3,300 mg sodium

Side of refried beans
200 calories, 6 g fat (2 g saturated), 550 mg sodium
At the Chinese Restaurant
STRATEGY: You're in for a big dose of salt, whatever you do, so factor that into your daily meal plan. And pack half your meal away in a to-go box; a single portion will feed you twice.

EAT THIS:

Egg-drop soup
60 calories, 3 g fat (1 g saturated), 1,000 mg sodium

Stir-fried vegetables
750 calories, 19 g fat (3 g saturated), 2,150 mg sodium

NOT THAT:

Chicken or pork egg roll
200 calories, 10 g fat (1 g saturated), 450 mg sodium

General Tso's chicken
1,600 calories, 60 g fat (10 g saturated), 3,200 mg sodium
Produce
WORK THE GREENS Green vegetables and berries form a crucial part of the Abs Diet. Most produce is just as nutritious frozen as it is fresh, so be judicious. If you rarely use vegetables, buy frozen. If you burn through greens like Ernie Els, stick with fresh.

Top of the list:

Mixed-green salad blend
Best buy: The more colors, the more antioxidants. Look for one with red radicchio, pale green endive, and dark green spinach.

Broccoli
Best buy: Tight buds mean fresh broccoli.

Nuts

Best buy: Look for unroasted and unsalted loose nuts, to cut sodium.
Meat
YOUR MUSCLE MAKER: The Abs Diet is partial to turkey, but that doesn't mean other meats are off-limits. The key is getting the most lean protein for the least amount of saturated fat. Turkey does the job exceptionally well--but only if you buy breast meat. Mixed ground turkey can contain as much saturated fat as beef.

Top of the list:

Fresh turkey or chicken cutlets
Best buy: Check the label for sodium; some raw meats are plumped with a salt solution you don't need.

Fresh salmon
Best buy: Fillet cuts (the oblong strips) cook quicker and more evenly than steaks (the U-shaped cuts).

Lean ground beef
Best buy: Pick the 95 percent lean, to dodge saturated fat. Mix in vegetables like chopped onions or spinach, to add moisture and flavor.
Dairy products
THE GREAT WHITE HELP: Think of the dairy section as fat-loss central--if you play the percentages.

1% milk and reduced-fat yogurt
Best buy: Horizon and Stonyfield Farms organic varieties. Cow antibiotics are for sick cows, not healthy guys.

Eggs
Best buy: Eggland's Best. They're fortified with an extra shot of heart-healthy omega-3 fatty acids.

Shredded cheeses
Best buy: Sargento Reduced Fat Shredded Cheese. Why grate your own? These melt evenly, unlike most other low-fat cheeses.

And when you're in the health-food store or GNC, pick up this great muscle-boosting, fat-cutting by-product of the dairy industry . . .

Whey protein
Best buy: Look for protein powder that also includes casein, another dairy-based muscle builder.
Canned Foods
WHAT'S IN STORAGE Canned foods are guy foods: They last forever. Just watch out for sodium, the hypertensive preservative.

Canned tomatoes
Best buy: Del Monte Diced Tomatoes, No Salt Added--low sodium and no high-fructose corn syrup.

Tuna
Best buy: StarKist Premium Chunk White Albacore Tuna in Water.
Water cuts the fat, but the no-draining-needed bag seals the deal.

Peanut butter
Best buy: Crazy Richard's Natural. Peanuts--and just a touch of salt--are its only ingredients.

Olive oil
Best buy: Extra virgin, which means the goods haven't been damaged by mixing with other lesser oils.
Grains and baked goods
THE INCREDIBLE BULK: Fiber is crucial to weight loss, and the best place to find it is in whole-grain baked goods. If the first ingredient listed isn't "whole grain" or "whole wheat," keep looking.

Whole-wheat bread
Best buy: Pepperidge Farm or Milton's. Both offer a variety of high-fiber whole-wheat breads.

Pasta
Best buy: DeCecco Whole Wheat. Although it's high in fiber, this brand isn't too tough or chewy.

Oats
Best buy: Arrowhead Mills Steel
Cut Oats will take 7 to 9 minutes in the microwave, but pack a potent 16 g fiber per 1/2 cup.
Frozen foods
COLD COMFORT: Shop here last and you'll likely make it home with your ice cream intact. "Ice cream?" you say. Right. This plan is designed for human beings rather than robots.

Berries and fruit
Best buy: Cascadian Farms Organic. Go organic. Berries and fruit often top the lists of high-pesticide produce.

Waffles
Best buy: Van's Gourmet Flax. Slightly sweet whole-wheat flavor, with 1.6 g omega-3 fatty acids.

Ice cream
Best buy: Edy's Grand Light is sweet and creamy, and has two-thirds less saturated fat than regular.


Last edited by smokem on Jan 14, 2011 - 03:18 PM; edited 1 time in total
 
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smokemOffline
Post subject: Last 5 Pounds  PostPosted: Jan 14, 2011 - 03:17 PM



Joined: May 07, 2008
Posts: 1321
Location: Jamestown, NC
Status: Offline
Losing the last five stubborn pounds requires three Ps: a plan, persistence and portion control. We give you the plan, and it's up to you to stick with it until you've reached your goal. Eyeballing portion sizes isn't enough—you've got to measure foods to avoid overeating. Losing the last five pounds is more difficult than losing the first five pounds! As you get closer to your goal you'll need to fine-tune your eating plan to nudge your body toward giving up the last bit of unwanted weight. At this point, every calorie counts!

Option One
• 1/2 grapefruit
• 1 slice whole-grain toast, spread with one tablespoon peanut butter
• 1 cup skim milk
Option Two
• Egg white omelet made in a non-stick skillet with 1 ounce of cheese and 1 cup of mixed veggies
• 1 slice plain whole-grain toast
• 1 cup skim milk
Option Three
• 1 cup cooked plain oatmeal, made with skim milk
• 1/2 cup berries on the oatmeal
• 1 cup skim milk
Lunch suggestions

Option One
• 2 cups tossed salad with fat-free dressing
• Sandwich made from 2 slices whole-grain bread, 2 ounces turkey, tomatoes and raw veggies of your choice
• 1 fresh apple
Option Two
• Veggie Lentil Soup
• 1 cup raw green pepper, red pepper and cucumbers
• 1/2 cup grapes
Option Three
• Tuna salad plate: Mix 1/2 cup water-packed tuna with 1 tablespoon low-fat mayonnaise and 1/2 cup diced raw vegetables (celery, green pepper, carrot, etc.). Serve with one sliced tomato and 1 cup dark green lettuce
• 2 tangerine oranges
Dinner suggestions

Option One
• Grilled Ginger Teriyaki Tuna
• 1/2 cup brown rice mixed with 1/2 cup broccoli
• 2 cups tossed salad with fat-free dressing
• 1 cup skim milk
Option Two
• Italian Marinated Chicken
• Lynn Fischer's Bean Salad
• 1/2 cup raw carrots
• 1 fresh pear
• 1 cup skim milk
Option Three
• One veggie burger served on a whole-grain bun with lettuce, tomato and onion 1/2 cup cooked spinach
• One fresh peach
• 1 cup skim milk
Snack ideas
Remember to eat a snack or meal every three to four hours during the day. Stop eating at least three hours before you go to bed.
• 1 whole grapefruit
• 1 cup plain yogurt mixed with 1/2 cup unsweetened applesauce and 2 tablespoons low-fat granola
• 6 low-fat Triscuits
• 1/2 cup chickpeas mixed with fat-free Italian dressing, chopped celery and tomatoes
• 2 tangelos
• 1 cup grapes (freeze them first for an icy-delicious treat)
• 1 cup pretzels
• 3 cups air-popped popcorn sprinkled with 2 tablespoons grated Parmesan cheese
• 6 mini rice cakes
• 6 baby carrots with 1/4 cup fat-free ranch dressing to "dip"
• 1 apple with 1 tablespoon peanut butter
Top 10 need-to-cheat treats
Sometimes, you just have to have that treat. There are ways to satisfy your sweet tooth—without blowing your diet:
• 12 animal crackers
• 2 small chocolate chip cookies
• 2 Oreo cookies
• 1/2 cup fat-free, sugar-free pudding
• 1 peanut butter cup candy
• 25 chocolate-covered raisins
• 1 lollipop
• 3 caramel candy squares
• 1/2 cup fat-free ice cream
• 1 fat-free fudgesicle ice cream bar
Top drop-five tips
Limit alcohol. Alcoholic beverages add calories but not nutrients. Keep your consumption to one drink per week.
Drink more water. Carry a water bottle with you at all times. Drink at least five, 8-ounce glasses of water throughout the day and drink 8 to 16 ounces of water with every meal.
Eat slowly and steadily. Eat a meal or snack every three to four hours to avoid being hungry. Eat meals and snacks slowly, savoring every delicious bite.
Stop eating two hours before you go to bed.
Curb your sweet tooth. By avoiding sweetened beverages such as soda and fruit drinks, you curb your cravings for all sweets. Choose water instead of diet soda.
Keep up with your exercise routine. You might consider longer or more intense workouts to increase the calorie burn.
Measure your portions. It is easy to underestimate how much you are eating. A food diary is also helpful in keeping an eye on food intake.
 
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smokemOffline
Post subject: 50 Diet Tips That Work  PostPosted: Jan 14, 2011 - 03:20 PM



Joined: May 07, 2008
Posts: 1321
Location: Jamestown, NC
Status: Offline
50 Diet Tips That Work
Follow these "Change Your Life" tips to lose weight, improve your nutrition and help stay slim forever.
1. Set Multiple Goals: Instead of setting an intimidating, unrealistic goal like "I will lose 20 pounds by Christmas," set small, achievable goals like, "I will lose from 2 to 5 pounds this month by following my plan and exercising."
2. Re-set Your Goals: Each time you achieve your goal, give yourself a (non-food!) reward like a massage or tickets to your favorite team's next game, and then set another goal.
3. Step by Step: Each week, change ONE food habit to a healthier one. Do this every week. For example, change from whole milk to 2-percent milk this week. Next week, change to 1-percent milk; the next week try nonfat.
4. Your Diet: Dieting doesn't end when you lose all the weight you want to lose. Your diet is what keeps you slim, and needs to be healthy, personalized to your needs.
5. Don't Be Fooled: Read nutrition labels, and ignore the pretty pictures. Just because there's a picture of fruit on the package doesn't mean there is fruit in the package. Some examples of this misleading packaging are fruit roll-ups, fruit juice drinks, and cereals like Fruit Loops.
6. Great Start: Eat a non-sweet or just slightly sweetened cereal every morning for breakfast. Kashi GoLean, Shredded Wheat, Bran Flakes and Total are good choices. So is hot oatmeal.
7. De-Stress: Reduce stress and increase immunity by getting enough sleep, exercising regularly, and eating a nutrient-rich diet including fresh fruits and vegetables.
8. New Brew: Drink green tea instead of coffee for a mid-morning pick-me-up: it may have immunity-boosting properties.
9. Light Dinner: Have a salad for dinner. Add a can of wild salmon to a bag of mixed greens. Add a cup each of chopped tomato, onion, cucumber, broccoli, shredded carrots and any other crunchy vegetable you like.
10. Sweet Promise: Swear off all sweetened bottled beverages forever. Soda, sweetened teas and bottled juice drinks are empty calories in a bottle and are linked to increased rates of obesity.
11. Pop Corn: Invest in a hot air popcorn popper. It's just as quick as microwave popcorn, and it makes a fiber-rich, guilt-free snack without trans fat or cholesterol.
12. Abstain: Swear off all fried foods for the next month. Bake, broil, grill or sautŽ with broth, wine or water in a nonstick pan. You'll find that you won't miss fried, forever.
13. Powerful Rule: Adopt "on the side, please" as your rule when dining out. This applies to salad dressing, sauces and gravies.
14. Code for Calories: "Crispy" and "crunchy" are code words for added sugar and/or fat to packaged products. Buy the original versions.
15. Neutral: Food is not bad or good. Food doesn't have human qualities. Food is either healthy, or fatty, or high in fiber, or high in calories. Choose based on your goals.
16. Stop Now: Resign from the Clean Plate Club. Eat as much as you need, and if you're full, then stop and take the rest for a snack or meal tomorrow.
17. Sweet snack: Plan for a sweet snack that's good for you. A perfect treat is a 6-ounce cup of calcium-fortified hot chocolate; it has only about 50 to 60 calories.
18. Sweet Tea: Avoid sweetened teas, even if they're labeled natural. Most have water and high-fructose corn syrup as the first two ingredients and about 200 calories per serving.
19. Read Labels: Most bottled sweetened beverages contain at least 2.5 servings per container, or about 500 calories per 20-ounce bottle. Most drink the whole bottle!
20. Weight Loss Mantra: Adopt the "Been there, done that" mentality when it comes to food. For example, you had a great meal. You're full. When offered dessert, you think, "Been there, done that," and take a pass.
21. No White Foods: Avoid "white" salads, dips and casseroles. White usually means mayonnaise, cream cheese and sour cream.
22. Whole Grains have more nutrition, taste and fiber, and they make you fuller. Read the nutrition panel on th e package; the first ingredient should be whole wheat or other whole grain. Wheat or enriched flour doesn't make it whole wheat.
23. Adventure: Explore the neighborhood on foot, and don't be a stranger. Wherever you are, take a stroll around the block and expand your horizons while getting some exercise.
24. Add Crunch: Instead of salad croutons (usually high in trans fat), add some chopped walnuts, almonds, or sunflower seeds, good sources of healthy fat, plus fiber, vitamins and minerals too.
25. Portion Control: Mega plates means average-sized portions look smaller. I serve everything on salad plates, which helps avoid portion distortion.
26. Tomato Power: Switch from ketchup to salsa for excellent antioxidants. Make your own: Add to a cup of chopped, seeded tomatoes two tablespoons each of chopped red onion, seeded cucumber, red pepper and cilantro (optional): whisk and add to vegetables: two tablespoons of balsamic vinegar, one teaspoon of olive oil, one teaspoon of lime juice, one garlic clove, minced and a quarter teaspoon of black pepper.
27. Anatomy is not destiny: Even if both your mother and father, and siblings are overweight, you can outsmart your genes with a healthy diet and exercise. Light weight training can actually change your body type so you can stay slim more easily.
28. Drink to Your Health: A glass of wine with dinner may have health benefits. Men limit to two; women stay with one glass. Exceptions to wine include pregnant women, or if your doctor advises you abstain.
29. Veggie Power: Snack on quick and easy (and nutritious) vegetables. Frozen veggies are ultra-convenient: I love broccoli florets or mixed zucchini and carrots. Sprinkle with some herbal seasonings or dehydrated butter flakes.
30. Build muscle: Replace fat stores with lean muscle and improve your fat-burning naturally. Start gradually, and work up to at least three days a week of training with resistance bands and light weights. Consult with your doctor if you've not worked ou t before.
31. Portion distortion: Most people underestimate their intake, and take in more calories daily then they think. Break out the food diary and, for one week, measure what you eat and make adjustments if necessary based on your meal plan.
32. Slow it down: Eating too fast usually means eating more than you need. Give your brain time to catch up with your stomach: It takes about 20 minutes to feel the food, so savor your food. When you enjoy it more, you'll be satisfied with less.
33. Energy: Health experts tell us that overweight and obesity increase your risk for heart disease, Type 2 diabetes and stroke, but there's also the toll excess weight has on your energy. Overweight not only makes you feel sluggish, it's hard on your muscles and tendons.
34. Eat: Don't eat too little! Poor nutrition decreases energy, and can depress immunity. Too few calories can play havoc with your metabolism. Lose weight in a healthy way, with a balanced meal plan, and sufficient calories to fuel your engine.
35. Bad Habits: Do you drink too much (choose as many as apply to you) Coffee? Alcohol? Soda? Excess caffeine can keep you up late, the more caffeinated beverages you drink the stronger the effect. Some sodas have as much caffeine as a cup of coffee. Alcohol also negatively effects sleep.
36. Break the fast: Start your day with breakfast. Studies show that those who eat breakfast have more energy for the rest of the day. People who skip breakfast are not as alert, not as productive, and tend to be more overweight compared to people who eat breakfast.
37. New Breakfast: Don't like breakfast foods? Try a sandwich, and make it a lean one, such as turkey on whole wheat bread. A fruit smoothie made with yogurt and fruit is delicious and balanced.
38. Take a Multivitamin: Even if you're eating a balanced diet, a multi daily is nutritional insurance that you'll get the minimum of the requirements you need for energy. Your body can take advantage of all the foods you eat when y ou have all the vitamins and minerals necessary to complete the chemical reactions needed for energy.
39. Switch To Whole: Whole grains, unpeeled fruit, salads and vegetables help you maintain your weight. Unprocessed contain the most valuable nutrients and energy imaginable. You will feel so much better when you switch to whole.
40. Reduce white sugar: If you eat sugar when you're feeling low you'll create a rebound effect that makes you crave more sugar. The rush of sugar is very short-lived, and sugar is essentially just empty calories, void of vitamins and minerals.
41. Sleep: The average person requires 7.2 hours of sleep to feel rested. There are exceptions; Bill Clinton needed only 4 to 5 hours, but Albert Einstein needed about 10 hours. There is something to be said for dreaming! Whatever you need, be sure to get it.
42. Diet Liquids: Fluids are necessary to process foods and to absorb nutrients; to regulate your body temperature; and for elimination. Water is a good habit to learn. Instead of a can of soda, reach for a glass of water. Sip often, don't wait until you're thirsty to avoid dehydration.
43. Move: When you park your engine in the garage and never take it out, it'll rust. Feeling sluggish? Breathe. Your body needs oxygen; you'll be amazed at how energetic you'll feel by doing some deep breathing exercises. Stretch: roll your shoulders, tense your muscles and then relax; this will increase the blood flow and energize you immediately. Increase your heart rate by fast walking, or dancing, or even stepping in place; instant energy.
44. Prepare to succeed: Have healthy snacks available for snack attacks! Buy pre-cut fresh, crunchy vegetables for a quick snack. Microwave frozen veggies, and sprinkle with Butter Buds or herbal seasoning for a tasty snack.
45. Cravings: If you have sugar cravings, keep it nutritious with a sugar-free hot chocolate. It goes great with a crisp Granny Smith apple. The combination of tart and sweet is infinitely satisfyin g.
46. Cancel your account at the coffee shop: Coffee is an addiction that's shaking American's wallets. Are you stepping out a couple of times a day to buy coffee? That's an expensive proposition, and is an unnecessary temptation. I've spoken to people who say they just "can't resist" the sweet rolls and cookies in the display case. I say, stay away!
47. Bring Lunch! Buying lunch everyday is a budget buster, and it's more difficult to control your calories. Save money by bringing your healthy lunch and snacks to work or school, and put the money toward a reward that enhances your health, such as a new bike or a gym membership.
48. Write in Your Journal: Each day, set aside at least 10 minutes to log what you ate, when you ate it, and how you felt when you ate it. Journaling helps you pinpoint the times when you need more help, so you can strategize for success.
49. Talk to Yourself: Write a list of affirmations on a note card to keep in your car, or desk, or purse. "I will do it," "I am worth it" or "One day at a time" works well! Read your affirmations first thing in the morning and throughout the day. Savor the meaning, and you will succeed.
50. Your Buddy: Walking is more fun with someone; you'll motivate and support each other. If no friend is available, use your personal stereo to listen to your favorite tunes or talk show.
 
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